MB Madaera
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Built 11.7 lbs muscle


Chris Madaera
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Keelan Parham
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Bob Marchesello
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Jeff Turner
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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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30-30-30 or X-Force?
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J-son

Hi Dr D,

Just read your new book, very impressive.

If someone could choose from doing 30-30-30 or actually have access to X-Force machines, what to choose?

If I understod correct, your first group lost most weight and that they also used X-Force?

Was it in your opinion because of the machines or you, choosing the right people?

If everything beeing equal (30-30-30/X-Force), would that make X-Force "unnecessary"?

//Jonas
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Ellington Darden

You'll get about 20% better results if you use X-Force equipment.

Ellington
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J-son

Thank you for your response, will do that then.

Tried them a year or two ago but did to much while dieting which didn't end so will.

Will follow your advice given i the book instead.

//jonas
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Hitit

Ellington Darden wrote:
You'll get about 20% better results if you use X-Force equipment.

Ellington


Dr. D,

I assume the cost for these machines are still high. Do you see anyone trying to produce similar styled machines that have less cost?

Or do you ever see x-force making its way into more mainstream gyms across the U.S. like the Nitros have now?

I'd really like to have a go at these sometime in my area if they ever came around.

Thanks, Brian
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cmg

Hi Dr. D,

What do you think is more effective for muscle building - pure negatives or 30-30-30? Also, do you find some people do better with 20-20-20 if more FT muscle?

Thank you!

Ron
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Hitit

cmg wrote:
Hi Dr. D,

What do you think is more effective for muscle building - pure negatives or 30-30-30? Also, do you find some people do better with 20-20-20 if more FT muscle?

Thank you!

Ron


I wanted to ask the same question about the time. I'm not saying I'm more FT but the weight was just about right for the last 30 sec. but it just left me wanting more afterwards and I wasn't that tired in the target muscles as I would expect.

I noticed this feeling more on the leg ext more so than chins and dips.
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Ellington Darden

Hitit wrote:
cmg wrote:
Hi Dr. D,

What do you think is more effective for muscle building - pure negatives or 30-30-30? Also, do you find some people do better with 20-20-20 if more FT muscle?

Thank you!

Ron

I wanted to ask the same question about the time. I'm not saying I'm more FT but the weight was just about right for the last 30 sec. but it just left me wanting more afterwards and I wasn't that tired in the target muscles as I would expect.

I noticed this feeling more on the leg ext more so than chins and dips.


Perhaps, you guys are right. My feeling, however, is that 30-30-30 is best. Why don't you try alternating 30-30-30 with 20-20-20? Doing that might be better than either one exclusively.

Ellington

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Hitit

Ellington Darden wrote:
Hitit wrote:
cmg wrote:
Hi Dr. D,

What do you think is more effective for muscle building - pure negatives or 30-30-30? Also, do you find some people do better with 20-20-20 if more FT muscle?

Thank you!

Ron

I wanted to ask the same question about the time. I'm not saying I'm more FT but the weight was just about right for the last 30 sec. but it just left me wanting more afterwards and I wasn't that tired in the target muscles as I would expect.

I noticed this feeling more on the leg ext more so than chins and dips.


Perhaps, you guys are right. My feeling, however, is that 30-30-30 is best. Why don't you try alternating 30-30-30 with 20-20-20? Doing that might be better than either one exclusively.

Ellington



Thanks Dr. Darden,

I'm going to play around with it a bit. I know this is really strange, but I only dropped the weight by about 10% on the Leg Ext and it felt too light doing the 30/30/30.

I feel as if I need to keep the weight the same for what I do for 8-10 reps at 4/4 speed.

Any reason for this???

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Hitit

I went ahead and did the Leg Ext 30/30/30 today. This time I dropped the weight approx. 5% from my 8 rep approx. 4/4 sstf speed set.

Again I got all 30/30/30 and again felt like it didn't really dig into the muscle as much as a standard set.

I also did my usual Leg Press in the same WO and in the same sequence as usual and got another 3 reps on the Leg Press. My quads were just not as tired as they would be normally.

Any ideas???
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dipsrule

Pennsylvania, USA

Hitit wrote:
I went ahead and did the Leg Ext 30/30/30 today. This time I dropped the weight approx. 5% from my 8 rep approx. 4/4 sstf speed set.

Again I got all 30/30/30 and again felt like it didn't really dig into the muscle as much as a standard set.

I also did my usual Leg Press in the same WO and in the same sequence as usual and got another 3 reps on the Leg Press. My quads were just not as tired as they would be normally.

Any ideas???



I think it may be possible you may be failing in you regular dynamic exercises at about the same time range.

What I mean is you may have a range that you can add weight and fail at around the same time or rep range.

Lets say you can Leg press 500 pounds. You hit failure at 64 seconds or 8 reps.You may be able to do the same with 540,but you never tried. You may be able to use more weight in the range you work in and dont realize it. It used to be talked about as ones signature time under load.

You may have under estimated just how much weight you can use. Or you may not be training as hard as you think you can.

Do you train by yourself? Try adding 30 pounds and then try 30/30/30. That may get you to a starting point.

I cant speak for Dr.Darden,but I would try adding more that you think you can do and see what happens.

When I first started it took me about three workouts to get it dialed in enough to get the impact of 30/30/30

Im in my third week. My last workout was the hardest one yet. But I think the next one should be even harder. If its not then I may not be training hard enough.


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Hitit

Thanks for the input. I have experienced what you've mention in the TUL when I surprised myself in the past by adding more weight and failed at the same reps.

However it's difficult to believe that now since I played with heavier weight and lower weight and reps. And I've been doing HIT for 20 years so I think I'm a good judge of my intensity and a true SSTF. I'd say I'm pretty spot on for the weight I chose for the SSTF set.

I can't say you're absolutely wrong however so the next time I do a SSTF I can try a little heavier and see what happens.

Dr. Darden, do you have any experience in Trainees that need higher weight for the 30/30/30 rather then using the recommended 80% of a sstf set?


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dipsrule

Pennsylvania, USA

Hitit wrote:
Thanks for the input. I have experienced what you've mention in the TUL when I surprised myself in the past by adding more weight and failed at the same reps.

However it's difficult to believe that now since I played with heavier weight and lower weight and reps. And I've been doing HIT for 20 years so I think I'm a good judge of my intensity and a true SSTF. I'd say I'm pretty spot on for the weight I chose for the SSTF set.

I can't say you're absolutely wrong however so the next time I do a SSTF I can try a little heavier and see what happens.

Dr. Darden, do you have any experience in Trainees that need higher weight for the 30/30/30 rather then using the recommended 80% of a sstf set?




I guess what I was say was to add more weight for your 30/30/30
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Ellington Darden

Hitit wrote:
Thanks for the input. I have experienced what you've mention in the TUL when I surprised myself in the past by adding more weight and failed at the same reps.

However it's difficult to believe that now since I played with heavier weight and lower weight and reps. And I've been doing HIT for 20 years so I think I'm a good judge of my intensity and a true SSTF. I'd say I'm pretty spot on for the weight I chose for the SSTF set.

I can't say you're absolutely wrong however so the next time I do a SSTF I can try a little heavier and see what happens.

Dr. Darden, do you have any experience in Trainees that need higher weight for the 30/30/30 rather then using the recommended 80% of a sstf set?




Yes, that may be the case with a few trainees. I'm working with a guy like that now. He's extremely strong.

Ellington

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Hitit

Ellington Darden wrote:
Hitit wrote:
Thanks for the input. I have experienced what you've mention in the TUL when I surprised myself in the past by adding more weight and failed at the same reps.

However it's difficult to believe that now since I played with heavier weight and lower weight and reps. And I've been doing HIT for 20 years so I think I'm a good judge of my intensity and a true SSTF. I'd say I'm pretty spot on for the weight I chose for the SSTF set.

I can't say you're absolutely wrong however so the next time I do a SSTF I can try a little heavier and see what happens.

Dr. Darden, do you have any experience in Trainees that need higher weight for the 30/30/30 rather then using the recommended 80% of a sstf set?




Yes, that may be the case with a few trainees. I'm working with a guy like that now. He's extremely strong.

Ellington



I think I'm pretty average in strength for my size. I don't understand this.
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